Ben's 2007 contest log.

[benny boy]

Loss of strength is probably due to erratic training and being in India for 3 weeks (where I lost about a stone in weight). Plus I don't think I've been eating enough.

Training more regularly now though and I think starting to increase my strength again.

30/05/07

Deadlift 85kg 2 x 3, 1 x 4
Bent Over Row 45kg 1 x 5, 6, 4
Lat Pull Down 60kg 3 x 5
Narrow grip bench 40kg 3 x 8
Tricep Extension 28kg 1 x 6, 5, 6
Bicep Curl 18kg 1 x 6, 2 x 4
Lock outs 65kg 1 x 10 secs then my arms totally died.
Incline Sit ups 1 x 30, 2 x 20

[benny boy]

01/06/07

Rotary calf machine 45 kg 3 x 20
Squats 40kg 3 x 8
Lunges 16kg (dumbell in each hand) 2 x 8, 1 x 6
Calf Raise 62.5kg 2 x 20, 1 x 15
Jack Knife Sit Ups 3 x 20

Somehow I've got to play football (soccer) tomorrow!

[benny boy]

11/06/07

Another week missed due to illness.

Incline Bench 35kg 2 x 6, 1 x 5
Cable Flys 35kg 2 x 5, 1 x 4
Dumbell Bench Press 22 kg 1 x 7, 2 x 6
Military Press 15kg 1 x 3, 2 x 2
Shoulder Press 12kg 1 x 6, 4, 3
Incline sit up 1 x 30, 2 x 20

My shoulders have gone to shit...need to eat more!!

[benny boy]

13/06/07

Deadlift 80kg 1 x 8, 2 x 6
Bent Over Row 40kg 1 x 8, 2 x 6
Lat Pull Down 60kg 1 x 5, 4, 3
Tricep Extension 26kg 3 x 8
Bicep Curl 18kg 1 x 5, 3, 4

[benny boy]

15/06/07

Rotary calf machine 40 kg 3 x 20
Squats 40kg 3 x 10
Lunges 16kg (dumbell in each hand) 2 x 8, 1 x 6
Calf Raise 62.5kg 2 x 20, 1 x 17
Stomach workout* 1 x 20, 1 x 10

*My friends crazy stomach workout, which warms up with 120 crunches. Then you do 5 sit ups and in between each one hold halfway with your arms out to your sides for 10 seconds. You have to have a straight back and I am informed that you can't do this with a weak or injured back. First set I did 4 x 5, second set 2 x 5.

[bunnylalu]

[quote="benny boy*My friends crazy stomach workout, which warms up with 120 crunches. Then you do 5 sit ups and in between each one hold halfway with your arms out to your sides for 10 seconds. You have to have a straight back and I am informed that you can't do this with a weak or injured back. First set I did 4 x 5, second set 2 x 5.[/quote]

Oooh, that sounds like a killer! I'll try those once I get moved to our new house!

[benny boy]

18/06/07

Incline Bench 35kg 1 x8, 2 x 6
Cable Flys 35kg 1 x 8, 6, 4
Dumbell Bench Press 24 kg 1 x 6, 2 x 4
Military Press 25kg 3 x 8
Shoulder Press 12kg 3 x 8
Stomach workout 1 x 20, 1 x 10

[benny boy]

21/06/07

Deadlift 85kg 2 x 6, 1 x 4
Bent Over Row 45kg 3 x 6
Lat Pull Down 60kg 1 x 6, 2 x 5
Narrow Grip Bench 40kg 3 x 6
Tricep Extension 28kg 3 x 6
Bicep Curl 18kg 1 x 7, 6, 5
Lockouts 50kg 15, 14, 13 seconds
Stomach workout 1 x 20, 1 x 10

[benny boy]

23/06/07

Squats 45kg 3 x 8
Lunges 18kg (dumbell in each hand) 3 x 6
Calf Raise 62.5kg 3 x 20
Stomach workout* 1 x 20, 1 x 10

Also might start this as a possible optional (time allowing) fourth day to try and improve the strength in my shoulders and arms.

Chin Ups -15kg 2 x 6, 1 x 5
Dips 2 x8, 1 x 6
Lateral Raise 8kg 3 x 6
Front Raise 8 kg 3 x 6
Preacher Curls 15kg 3 x 8
Cable Curls 7.5kg 3 x 6
Tricep Pushdown 25kg 3 x 6

[benny boy]

27/06/07

Dumbell Bench Press 24 kg 2 x 8, 1 x 6
Cable Flys 35kg 1 x 5, 6, 5
Incline Bench 35kg 3 x 6 (worked on my form and getting the bar nearer my chest)
Military Press 30kg 3 x 6
Shrugs 24kg 2 x 8, 1 x 7
Shoulder Press 14kg 3 x 6
Stomach workout 1 x 20, 1 x 15

[benny boy]

29/06/07

Deadlift 85kg 3 x 6
Bent Over Row 45kg 2 x 8, 1 x 6
Lat Pull Down 60kg 1 x 8, 2 x 6
Tricep Extension 28kg 1 x 7,6,7
Narrow Grip Bench 45kg 3 x 6
Bicep Curl 18kg 1 x 8, 2 x 6
Lockouts 60kg 20, 17, 14 seconds
Stomach workout 1 x 20, 1 x 15

[benny boy]

30/06/07

Squats 50kg 3 x 8
Lunges 18kg (dumbell in each hand) 1 x 8, 2 x 6
Calf Raise 65kg 2 x 20, 1 x 17
Stomach workout* 2 x 20

[benny boy]

01/07/07

Chin Ups -15kg 3 x 5 (I hate chin ups )
Dips 4kg 3 x 6
Lateral Raise 8kg 3 x 8
Front Raise 8 kg 3 x 8
Preacher Curls 20kg 2 x 6, 1 x 5
Cable Curls 10kg 3 x 6
Tricep Pushdown 25kg 1 x 8, 2 x 6
Stomach workout 2 x 20

I'll start a new 'non-contest' log after my holiday in a couple of weeks.

[benny boy]

02/07/07

Incline Bench 35kg 3 x 8
Dumbell Bench Press 24 kg 3 x 6
Cable Flys 35kg 3 x 6
Military Press 30kg 1 x 8, 2 x 6
Shoulder Press 14kg 3 x 6
Shrugs 24kg 3 x 8
Stomach workout 2 x 20

The bar really shot up today on the incline, but naturally the chest exercises afterwards weren't as strong.

[benny boy]

04/07/07

Deadlift 85kg 2 x 6, 1 x 4 (trying to get my form right...harder!)
Bent Over Row 50kg 1 x 6, 5, 3
Lat Pull Down 60kg 2 x 8, 1 x 6
Narrow Grip Bench 45kg 2 x 8, 1 x 5
Tricep Extension 28kg 3 x 7
Bicep Curl 18kg 3 x 8
Stomach workout 2 x 20